Crossfit Cape Cod Wednesday January 13th WOD


Crossfit Cape Cod Wednesday January 13th WOD

Crossfit Cape Cod



if we are short on bars for a class find a partner have one person go first and spot each other on the bench. pushing each other but not sacrificing form for intensity!



Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.



for time

4 rounds

20 back ext

20 du


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